general warm up (10 minutes)
alternating front swings x 50 reps
double club lunging front raises x 50 feet
alternating lateral pull overs x 20 reps
specific warm up (5 minutes)
isometric mace hold set up and light practice
strength (12 rounds)
heavy isometric mace hold >>>1 round = hold x 30 seconds + rest x 30 seconds
conditioning/accessory work (1 round)
2hand side cleans x 20 reps
seated 360’s x 30 reps
figure 8’s to hold x 40 reps